Deadlifting multiple plates just looks goddamn impressive
Deadlifting Muscles
Although all of the muscles involved in deadlifting are generally active throughout the full range of motion, certain muscles are more active during different parts of the exercise. It’s important to strengthen all of the deadlifting muscles and in proper proportions with one another. The following is not a ranking, just a list.
Erector spinae - The low back musculature needs massive amounts of isometric strength in order to maintain an arch throughout the deadlift. Failure to possess this strength will inevitably lead to low back injury. Depending on your form, the thoracic extensors need considerable amounts of isometric or concentric strength as well (upper back rounders use concentric strength while upper back archers use isometric strength). In order to prevent injuries in the training process, the low back also needs tremendous levels of stamina. My EMG experiments have shown that the entire musculature of the back, including the erectors, lats, rhomboids, and traps, are highly activated throughout the deadlift.
Hamstrings/Adductors - The hamstrings are the most important muscle group down low. Strong hamstrings equal great starting strength and excellent acceleration off the floor. Down low, the adductors serve as hip extensors and contribute considerably to starting strength. The hamstring part of the adductor magnus is a powerful hip extensor through a larger range of motion.
Glutes - The glutes are the most important muscle group up high. Strong glutes equal great finishing strength and lockouts and are also the secret to great form.
Abs/Obliques - Strong abs and obliques brace the core to protect the low back and help prevent the low back from caving in during the lift, which is highly dangerous.
Forearms - Many great deadlifters have been limited by grip strength. Put simply, you can only pull as much as you can grip. Having incredible grip strength aids in acceleration as a weak grip will force a slow deadlift.
Quads - The quads are important for proper form because they help to ensure that the knees move in synchronicity with the hips and shoulders.
"Deadlifting multiple plates just looks goddamn impressive"
ReplyDeletelol have you ever deadlifted multiple plates before? you are ridiculously scrawny, you look like you have never touched a barbell in your life. how could you possibly be qualified to help train others when you clearly don't even train yourself? maybe you should find a new profession that you don't totally suck at
p.s. way to plagiarize bret contreras, a professional who actually does know how to train. you know you could go to jail for this kind of shit, don't you?